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bclending
11-02-2010, 01:25 AM
I ran the Madcow 5x5 program for about 4 months and I have been getting pain in my knees, lower back, and shoulder. I am 20 years old 186lbs and sick of being in pain. So I decided to take a different approach on training and started a new program today. I made this program similar the 5x5 programs but with body weight and more reps.

11/1/10 Mon.

10 Light Cardio

4x25 No Weight Squats

Push Ups
1x25
3x20
1x15

Pull Ups Wide Grip Palms Out
1x5
1x4
3x3

Sit ups
4x25

bclending
11-04-2010, 12:20 AM
11/3/2010

10 minutes of light cardio

one leg bench squats
1x20
3x10

Incline push ups
1x20
4x15

Close Grip palms facing pull ups
1x5
3x4
1x3

Planks
1x 1 min
2x 45 seconds